kamikaze (core/ drop)

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

20 foam roll IT Bands

20 band ankle rotations

CardioFusion

20-10

A. v-ups

B. plank strike back

4x

20-10

C. Bag knee alt strikes

D. bench scoops https://youtu.be/xSunE544nBM

4x

[put up DB]

[flip bosu]

25 min amrap

A. 45 sec Seated Reverse spin (lots of tension) – 45 sec hill

30 trx mnt climber- 15 trx tricep ext -10 trx jump squat

B. 200m row -ab hold 20 sec – 200 m row

C. 5 med ball slam – suicide run back pedal -run 2x –

D . Reverse lunge Paddle ‭https://youtu.be/qS8ZAd2M-OA

ON Command

partner band lateral shuffle [purple/green]

partner band jack knife red-black https://www.youtube.com/watch?v=WuAW7d23lNA&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

4x each swap at 2 x

LIFT

squat 8-12 rep

drop 20-30% of weight complete same number

go deeper

bench 8-12

drop 20-30% of weight complete same number

pullups 8-12

trx row

3x

15-20 20 plate press

15-20 barbell row

15-20 kb jump squat

2x quickly

25 calf raises

20 band preacher curl

20 lat raises

15 trx tricep ext